Name: Playbook - Arash Rahbar - Back & biceps
Uploaded: 2021-08-10T00:11:09.561Z
Duration: 60 min
Description: Back & biceps

*Back & biceps		
- Reverse grip pulldown 3 x 15,12,10
- Reverse grip bent over row 3 x 10,10,8
- Nuetral grip pull down 3 x 10,8,8
- Incline bench dummbell rows 3 x 10,10,10

Superset		
- 2 arm dumbbell preacher curls 3 x 10,10,10
- Lying straight bar cable curls 3 x 10,10,10

- Pull down past your chest while maintaing  tight core and keeping your body stable

Close grip pulldown turned around

Bend over to 45 degrees and row to your belly button. Keep elbows close to your body and avoid bouncing or swinging👊🏼👊🏼

Bent over underhand row

- Try and pinch your shoulders blades in order to achieve a deep contraction of your lats

Neutral grip pulldown

- Set the bench at 45 degrees. 
- Row to your hips contracting your lower lats. 
- Keep your core tight and stay flat on the bench.

Incline bench dumbbell rows

- Keep dumbbells balanced throughout the range of motion
- Key here is stability and balance!

2 arm dumbbell preacher curls

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

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Arshia

Savagery at it’s finest. Oof. I need, like, 5 bananas and a nap.

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Starting to like back workouts more now that I am seeing some changes... actually probably that way for most exercises!

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